Nancy Eckerson: Here are a few New Year's resolutions to try

Sunday

Jan 1, 2012 at 3:15 AM

What percentage of New Year's resolutions do you think are never met? It all depends upon the goals you set, and how important they are to you. Looking at various polls, the failure rate of 70 to 90 percent is because of many reasons including having unrealistic goals, negative goals, and having no clear plan to meet your goal.

If you are already a runner, you have a head start on the No. 1 resolution — to get fit. Runners are pretty goal-oriented people in general, and over years of training, we learn that making changes can lead to improvements. So I've come up with a short list of running resolutions that you might want to consider.

This year, resolve to let yourself off the hook every now and then. Do you beat yourself up after every race that didn't go the way you wanted, mope around, and eye the race T-shirt bitterly? We all have bad running days, and if they happen on race days, particularly ones where you have invested a lot of time training, well, it can be pretty disappointing. What can help is before the race, set a range of goals — a minimum goal, such as beating last years' time by a small amount; a medium, but doable goal, and then a reach goal. Meeting that reach goal requires perfect weather, health, and training to come together, and if you meet it, you are thrilled, but it is not the only one that you set. In any case, you can wear the race shirt proudly.

The converse of this goal is to resolve to do your best. If you are a very casual runner and you enter races more for social reasons, resolve to push yourself this year. This goal challenges you to see what you can do when you decide to focus on improving as a runner. Studies point to a seven-to-10 year window of consistent running when you'll be able to make the greatest race time improvements. After that, it can still happen, but it becomes more difficult. You've probably seen this quote on a sign during a race, "Pain is temporary, but regret is forever." Make this the year when you really test yourself.

Resolve to adopt one new healthy habit. You know that little changes can make a big difference, so this year, pick one or several to try out. Get a little more sleep. Trade one not-so-healthy snack for a better one that will fuel your running. Add strength training to your weekly routine. Make a change and see what happens.

This year, resolve to end any negative self-talk. The mental aspect of running is so important and confidence is a big part. Be your biggest fan and don't think about why you can't reach your goals, those thoughts become reality. Linda Somers-Smith, who has qualified for the upcoming 2012 Olympic marathon trials, says it best, "I don't define what I can or can't do and I think that helps. Once you tell yourself that I'm too old, they're too young and they're too fast, then of course it is a self-fulfilling prophecy. When you tell yourself it doesn't matter, sometimes you are able to pull things off." Her age? 50. She's awesome.

At least once a week, resolve to run by feel. Many of us are slaves to watches, heart-rate monitors and training plans. To be better in touch with our running selves, sometimes we need to disconnect and just go. You'll probably have more fun, and you may find you perform better without any constraints or fixed expectations.

These resolutions are small, mostly private and personal changes to consider. If you are resolving to meet a big goal, such as running a marathon for the first time, or making a particular race time goal, then you'll have a better chance of meeting it if you tell others about it. Studies have shown that we even run faster when people are watching us, so go ahead and make your resolution public. In that vein, for 2012, I'm resolving to add plyometrics to my training, improve my 5K and 10K race times, and to sign up for some races that I have always wanted to do, but have never gotten around to. I may or may not also work on that Lucky Charm cereal-snacking habit I have. Happy New Year to all.

Running Notes: Although the lack of snow has meant extended outside running, it has obviously impacted the snowshoe racing season. Be sure to check race websites for the latest condition information...The weather will not impact the second running of the Smuttynose indoor half-marathon on Jan. 14 at the Hampshire Hills dome in Milford. Information at www.smuttynose-palooza.com. ... Speaking of the Smuttynose indoor half-marathon, the 2011 women's winner was Sheri Piers from Falmouth, Maine. She has also qualified for the upcoming 2012 Olympic marathon trials, along with another familiar local runner, Heidi Westover of Walpole. Congratulations and best wishes to both.

Nancy Eckerson writes about running for Foster's Sunday Citizen. You can reach her at nerunner1@comcast.net.

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